Affiliate links on this page — disclosure. As an Amazon Associate, CJ Affiliate, and AWIN publisher we earn from qualifying purchases.
Watermelon vs Pineapple: Calories Compared
Watermelon is lower in calories (30 vs 50 per 100g). Watermelon has 0.6g protein per 100g versus 0.5g in Pineapple.
Per typical serving, Watermelon provides 86 kcal (based on a 286g portion) versus Pineapple at 82 kcal (165g). The average adult needs around 2,000 calories per day, so watermelon contributes 4.3% and pineapple contributes 4.1% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Watermelon | Pineapple |
|---|---|---|
| Calories | 30 kcal | 50 kcal |
| Protein | 0.6g | 0.5g |
| Carbohydrates | 7.5g | 13.1g |
| of which Sugars | 6.2g | 9.8g |
| Fat | 0.1g | 0.1g |
| of which Saturates | 0g | 0g |
| Fibre | 0.4g | 1.4g |
| Sodium | 1mg | 1mg |
| Potassium | 112mg | 109mg |
| Calcium | 7mg | 13mg |
| Iron | 0.2mg | 0.3mg |
| Vitamin C | 8.1mg | 47.8mg |
| Vitamin A | 28µg | 3µg |
| Selenium | 0µg | 0µg |
| Riboflavin (B2) | 0mg | 0mg |
Nutrient-by-nutrient breakdown
- Calories: Pineapple has more (50kcal vs 30kcal per 100g) — a difference of 20kcal. Watermelon is the lower-calories option if that is your priority.
- Protein: Watermelon has more (0.6g vs 0.5g per 100g) — a difference of 0.1g. Watermelon is the stronger source of protein here.
- Carbohydrates: Pineapple has more (13.1g vs 7.5g per 100g) — a difference of 5.6g.
- Sugars: Pineapple has more (9.8g vs 6.2g per 100g) — a difference of 3.6g. Watermelon is the lower-sugars option if that is your priority.
- Fat: both foods contain the same amount (0.1g per 100g).
- Saturated fat: both foods contain the same amount (0g per 100g).
- Fibre: Pineapple has more (1.4g vs 0.4g per 100g) — a difference of 1g. Pineapple is the stronger source of fibre here.
- Sodium: both foods contain the same amount (1mg per 100g).
- Potassium: Watermelon has more (112mg vs 109mg per 100g) — a difference of 3mg. Watermelon is the stronger source of potassium here.
- Calcium: Pineapple has more (13mg vs 7mg per 100g) — a difference of 6mg. Pineapple is the stronger source of calcium here.
- Iron: Pineapple has more (0mg vs 0mg per 100g) — a difference of 0mg. Pineapple is the stronger source of iron here.
- Vitamin c: Pineapple has more (48mg vs 8mg per 100g) — a difference of 40mg. Pineapple is the stronger source of vitamin C here.
- Vitamin a: Watermelon has more (28µg vs 3µg per 100g) — a difference of 25µg. Watermelon is the stronger source of vitamin A here.
- Selenium: both foods contain the same amount (0µg per 100g).
- Riboflavin (b2): both foods contain the same amount (0mg per 100g).
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Watermelon | % DV | Pineapple | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
Most fruits can be swapped in recipes like smoothies, salads or baking with only minor changes to sweetness and moisture content.
Useful for comparing these foods
As an Amazon Associate and affiliate partner we earn from qualifying purchases and other referrals. Disclosure ›
Which should you choose?
If your priority is fewer calories, Watermelon is the lower-calorie option at 30 kcal per 100g. If you need more protein, Watermelon provides more at 0.6g per 100g. For lower carbohydrates, Watermelon has fewer carbs at 7.5g per 100g.
Both watermelon and pineapple can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Watermelon or Pineapple?
Watermelon has 30 calories per 100g while Pineapple has 50 calories per 100g. Pineapple is higher in calories by 20 kcal per 100g.
Which has more protein, Watermelon or Pineapple?
Watermelon contains 0.6g of protein per 100g. Pineapple contains 0.5g of protein per 100g. Watermelon has more protein.
Is Watermelon healthier than Pineapple?
Watermelon has 30 kcal, 0.6g protein, 7.5g carbs and 0.1g fat per 100g. Pineapple has 50 kcal, 0.5g protein, 13.1g carbs and 0.1g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Watermelon or Pineapple?
Watermelon contains 0.4g of fibre per 100g, and Pineapple contains 1.4g per 100g. Pineapple has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Watermelon vs Pineapple?
A typical 1 wedge of watermelon (286g) is around 86 calories. A typical 1 cup chunks of pineapple (165g) is around 82 calories — a difference of 4 kcal per serving in favour of pineapple.
Can I substitute Watermelon for Pineapple in recipes?
Most fruits can be swapped in recipes like smoothies, salads or baking with only minor changes to sweetness and moisture content.
Track both accurately
As an Amazon Associate and affiliate partner we earn from qualifying purchases and other referrals. Disclosure ›
Calorie Tracking Journal
Write down what you actually eat — it doubles the chance of hitting your goal.
Check Price →Last updated:
Figures per 100g from the USDA FoodData Central database (CC0 1.0).